Chapter 10 Nutrition, Fitness, and Physical Activity

Copyright 2010, John Wiley & Sons, Inc. Fitness and Exercise Fitness is defined as the ability to perform routine physical activity without undue fatigue. The overload principle assumes that the body will adapt to the stresses placed on it. Aerobic exercise includes endurance exercises such as jogging, swimming, or cycling, or any exercise that increases heart rate and uses oxygen to produce energy as ATP. The cardiorespiratory system includes the circulatory and respiratory systems, delivering oxygen and nutrients to the cells.

Copyright 2010, John Wiley & Sons, Inc. Exercise, the Heart and Muscles Regular aerobic exercise strengthens the heart muscle, increases stroke volume and decreases the resting heart rate. The resting heart rate can be measured by counting the number of pulses per minute while at rest. Aerobic capacity is the body’s maximum ability to generate ATP by aerobic metabolism during exercise. Aerobic capacity is also called V O2max. Stress or overload during exercise causes muscles to adapt by increasing in size and strength. This is called hypertrophy. When muscles are not used, they atrophy, becoming smaller and weaker. Exercise builds and maintains muscles. People who are fit have a greater proportion of lean body tissue than those who are not fit.

Copyright 2010, John Wiley & Sons, Inc. Health Benefits of Exercise In addition to increased flexibility and the ability to easily perform daily activities, benefits of regular exercise include: Weight management Cardiovascular health Diabetes prevention or management Bone and joint health Possible reduction of cancer risk Psychological health

Copyright 2010, John Wiley & Sons, Inc. Health Benefits of Physical Activity

Copyright 2010, John Wiley & Sons, Inc. Exercise Recommendations

Copyright 2010, John Wiley & Sons, Inc. Exercise Recommendations

Copyright 2010, John Wiley & Sons, Inc. Calculating Your Aerobic Zone

Copyright 2010, John Wiley & Sons, Inc. Suggestions for Exercise Programs

Copyright 2010, John Wiley & Sons, Inc. Fueling Exercise Aerobic Metabolism is metabolism in the presence of oxygen. Glucose, fatty acids and amino acids are completely broken down to form CO 2 and H 2 O and to produce ATP. Anaerobic Metabolism is metabolism in the absence of oxygen. Each molecule of glucose produces two molecules of ATP. Glucose is metabolized in this way when oxygen cannot be supplied quickly enough to the tissues to support aerobic metabolism. Anaerobic Metabolism is also called Anaerobic Glycolysis.

Copyright 2010, John Wiley & Sons, Inc. Anaerobic versus Aerobic Metabolism

Copyright 2010, John Wiley & Sons, Inc. Increasing Oxygen Delivery

Copyright 2010, John Wiley & Sons, Inc. ATP Sources Change During Exercise

Copyright 2010, John Wiley & Sons, Inc. The Effect of Exercise Intensity on Fuel Use

Copyright 2010, John Wiley & Sons, Inc. Nutrient Needs for Physical Activity Increase body weight need more calories during exercise

Copyright 2010, John Wiley & Sons, Inc. Nutrient Needs During Physical Activity The source of dietary energy can be as important as the amount of energy in an athlete’s diet. Vitamins and minerals requiring special attention from athletes: B vitamins Antioxidant vitamins, such as vitamins C and E Iron Calcium The general proportion of energy for athletes and healthy individuals should be: 45–65% total energy from carbohydrates 20–35% from fat 10–35% from protein

Copyright 2010, John Wiley & Sons, Inc. Female Athletes and Physical Change

Copyright 2010, John Wiley & Sons, Inc. Carbohydrates, Fats and Proteins in an Athlete’s Diet

Copyright 2010, John Wiley & Sons, Inc. Sports Anemia During sports need more oxygen supply, therefore nutrition is an important factor in syntheses of red blood cells

Copyright 2010, John Wiley & Sons, Inc. Fluid Needs During Physical Activity During exercise, water is needed to eliminate heat, transport oxygen and nutrients to the muscles and remove waste products such as lactic acid from the muscles. The ability to do this depends on hydration levels. At rest in a temperate climate, an adults loses about 4 ½ cups of water per day through evaporation from the skin and lungs. Even with regular consumption, it may not be possible to consume sufficient fluid to remain properly hydrated. Failure to compensate for fluid losses can result in dehydration. If heat cannot be lost from the body, body temperature rises and exercise performance as well as health can be jeopardized.

Copyright 2010, John Wiley & Sons, Inc. Heat Index

Copyright 2010, John Wiley & Sons, Inc. Carbo-Loading Athlete’s endurance: Level of muscle glycogen depends on carbohydrate consumed

Copyright 2010, John Wiley & Sons, Inc. On the Menu Before, During, and After Exercise Before You Exercise Fill a water bottle four hours before exercise and finish it before you start. Plan to have pasta but pass on the cream sauce. Have a pancake breakfast. Fix a bowl of cereal with low-fat milk. During your short workouts (<60 min) Fill your water bottle with water. Take a swallow of water every 15 min. During your long workouts (>60 min) Fill your water bottle with a sports drink. Take a sip of fluid at every sign or intersection to make sure you consume at least 6 oz of fluid every 15 min. Carry an apple and a bagel to snack on. Bring a bar that’s high in carbohydrates. When you are finished Restore fluid losses after exercise—16 to 24 oz for each pound of weight lost. Refuel with a sandwich or a plate of pasta and a glass of chocolate milk.

Copyright 2010, John Wiley & Sons, Inc. What Are You Getting From That Sports Bar?

Copyright 2010, John Wiley & Sons, Inc. Ergogenic Aids

Copyright 2010, John Wiley & Sons, Inc. Ergogenic Aids

Copyright 2010, John Wiley & Sons, Inc. End of Chapter 10 Copyright 2010 John Wiley & Sons, Inc. All rights reserved. Reproduction or translation of this work beyond that permitted in section 117 of the 1976 United States Copyright Act without express permission of the copyright owner is unlawful. Request for further information should be addressed to the Permissions Department, John Wiley & Sons, Inc. The purchaser may make back-up copies for his/her own use only and not for distribution or resale. The Publisher assumes no responsibility for errors, omissions, or damages caused by the use of these programs or from the use of the information herein..